Rack Pulls

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General info

Force type

Exercise type

Mechanics type

Level

Targeted muscles

Lower Back (look at the image)

Accessory muscles

Hamstrings, Glutes, Forearm, Traps

How to perform exercise

Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Position yourself against the bar in proper deadlifting position. Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings. Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight.
With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout. Be sure to pull your shoulders back as you complete the movement.
Return the weight to the pins and repeat.

What muscles work?

If the correct technique is followed, the following muscle groups work: Lower Back, and auxiliary muscles: Hamstrings, Glutes, Forearm, Traps

Weight and number of repetitions

The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:

Goal	Sets	Reps	Weight, %1Rm	Rest between sets
Strength	2-6	1-5 reps	100-85%	3-7 min
Mass gain	3-6	6-12 reps	85-60%	1-4 min
Fat burning	2-4	13-25 reps	60-40%	1-2 min

In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!

Goal and number of variations		Level	Weight*	Reps*
			kg

*Specify the weight and the maximum number of repetitions that you can perform with this weight.

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Online workout diary
Remembers your working weight
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Best workout routines with this exercise

These programs with this exercise «Rack Pulls» are among the best rated by athletes.

Mass Gain

Exercise substitutions

You can try replacing the exercise «Rack Pulls» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.